This Is the #1 Worst Habit for Heart Health if You’re 50 and Older, According to Cardiologists

Emily Laurence
·4 min read
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As we age, the risk of cardiovascular disease, which is the number one cause of death in the U.S., increases. It’s a disheartening thought (no pun intended), but the good news is that cardiovascular disease, heart attacks and strokes are all largely preventable.

Perhaps you already know this, so you’ve made a conscious effort to put heart-healthy diet and lifestyle habits in place. For example, maybe you incorporate blueberries in your breakfast because they’re high in antioxidants and you do your best to minimize stress. But just as important as having beneficial habits in place is getting rid of ones that are bad for heart health. There’s one habit in particular that cardiologists are in agreement is the absolute worst for heart health.

Related: What is HCM? Shining a Light on the Most Commonly Inherited Heart Disease

What Is the Absolute Worst Habit for Heart Health?

If you smoke or vape, cardiologists say you’re engaging in the number one worst habit for heart health. “Tobacco use has a significant effect on heart health,” says Dr. Anjali Dutta, MD, a cardiovascular specialist with Morristown Medical Center, part of Atlantic Health System. “For a smoker, smoking cessation would be the number one habit to avoid,” agrees Dr. Fahmi Farah, MD, a board-certified invasive cardiologist and director of Bentley Heart in Fort Worth, Texas.

Scientific studies have made this abundantly clear. Smoking increases the risk of heart disease by more than 30 percent. Second-hand smoke also increases the risk, so even if you don’t smoke but you live with a smoker, you are at a higher risk of getting heart disease than someone who lives in a smoke-free household.

Related: Vaping vs. Smoking: Is One Better for Your Lungs? Here's What Experts Say

Don’t smoke? There’s another habit that cardiologists say tops the list of the worst habits for heart health: being sedentary. “Physical inactivity is a significant risk factor for cardiovascular disease,” says Dr. Sergiu Darabant, MD, a medical cardiologist at Baptist Health Miami Cardiac & Vascular Institute. He explains that living a sedentary lifestyle contributes to obesity, hypertension and high cholesterol levels—all of which are independent risk factors for heart disease. “As we age, our body composition changes and without physical activity, we tend to lose muscle mass and gain fat, which puts additional stress on the heart,” he explains.

Dr. Darabant says that the best way to put an end to this unhealthy habit is to start following the American Heart Association’s recommendations of engaging in at least 30 minutes of moderate intensity, five days a week. Dr. Jennifer Chao, MD, a cardiologist at NYU Langone Great Neck Medical, says that she can tell which of her patients do this and which ones don’t. “Of all my patients, those that I see age gracefully are the ones that live an active lifestyle with an exercise regimen incorporated into their daily lives,” she shares. ”Exercise not only helps heart health but helps with bone strengthening, muscle building, and overall balance training which will prevent falls in the future.”

Dr. Bradley Serwer, MD, FACC, the chief medical officer at CardioSolution, says that if you do have any unhealthy heart habits in place (like smoking or being inactive), the time to make a change is now. “Healthy lifestyle and choices should start immediately. Waiting until next week, next month or next year to start a healthy lifestyle is too late,” he stresses.

Related: Your Live-Well Guide to Maintaining Health and Preventing Heart Disease

Other Ways To Live With Heart Health in Mind

Besides not smoking or being sedentary, there are other ways you can support your cardiovascular health every day. Dr. Chao recommends following the Mediterranean diet, which is low in red meat and high in plant-based proteins, vegetables, fruit, whole grains, fish and olive oil. “[This way of eating] can play a big role in preventing heart disease and strokes. It also reduces the risk of obesity, high cholesterol, and diabetes which overall improves general health,” she says.

If you’re in the habit of drinking alcohol in the evening, Dr. Dutta says this is another habit to kick. Contrary to what some think, drinking a glass of wine every day is not good for heart health. Other habits Dr. Dutta says are important to live by include minimizing stress and getting enough sleep.

Dr. Serwer says that it’s also important to have your blood pressure levels checked at least once a year. “Routine health assessments with your medical provider are vitally important,” he says. “Knowledge is power and ignorance is not bliss. Know your individual risk and address the modifiable risk factors. After consultation with your health team, start an exercise program, modify your diet as needed and avoid excess calories, alcohol, and smoking.”

Now is the day to take action and start living a heart-healthy lifestyle. Our daily habits greatly impact our health. Remember, cardiovascular disease is largely preventable. Your heart is in your hands.

Next up, here are seven lifestyle changes to make for a healthier heart.

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